First Cycle ever..

[stang1]

I am planning for my first cycle and was advised to post diet here:

6am: 6 egg whites, 1pc Whole Wheat toast, 1 non-fat yogurt
9am: 1 cup 2% cottage cheese, protein shake 23g
12pm: two grilled chicken breast, 1 small red potatoe (baked), veggies
3pm: protein shake 23g
3:30: pre-workout shake (NO)
5:30: post workout shake 23g w/L-glut
6pm: Either Fish, Turkey or more Chicken, red potatoe (baked), veggies
9pm: Casein protein shake

have done this same diet for the past year and can stick to it. Just got sloppy here in the past few months, hence the cycle..
I know, need some refining. This is why I'm here..

Thanks..

[gbrice75]

I know you're not here for cycle advice, but you probably won't get any help until you post up your stats and cycle history.

[stang1]

I know you're not here for cycle advice, but you probably won't get any help until you post up your stats and cycle history.

First Cycle ever, hoping to begin Oct 2010 once BF drops a bit

36 years old (male)
6" 4"
230lbs
Lifting 5 days per week for the past few years
no issues with cardio or sticking to diet once determined.

[gbrice75]

I am planning for my first cycle and was advised to post diet here:

6am: 6 egg whites, 1pc Whole Wheat toast, 1 non-fat yogurt

Drop the yogurt and toast. Add 1-2 whole eggs, and 1/2 cup - 1 cup oats. Sweeten with splenda and cinnamon instead of sugar. Add some berries to the oats if you'd like

9am: 1 cup 2% cottage cheese, protein shake 23g

Crappy meal! Drop it completely (we'll reuse the cottage cheese later) and replace with real food - 4-6oz lean protein, and a good complex carb like sweet potato, yam, quinoa, lentils, beans, brown rice, ezekeil bread, etc

12pm: two grilled chicken breast, 1 small red potatoe (baked), veggies

Good meal except make the red potato a sweet potato

3pm: protein shake 23g

Drop it and eat real food here. 4-6oz lean protein, and definitely complex carb to fuel your workout

3:30: pre-workout shake (NO)

Drop it. You already have a good meal at 3pm now

5:30: post workout shake 23g w/L-glut

Ok. Consider doubling shake, and add 1/2 cup oats to the shake

6pm: Either Fish, Turkey or more Chicken, red potatoe (baked), veggies

I would consider dropping carbs this late in the day and just doing protein/fat meals here on out. Keep the protein and veggies, and it can be as easy as adding a tbsp of olive oil to the veggies, OR the protein is 90/10 ground beef or a good piece of salmon

9pm: Casein protein shake

Ok. Add 1tbsp of natty peanut butter to further slow protein absorption. OR you can replace the shake with your cottage cheese (use whole milk cottage cheese)

have done this same diet for the past year and can stick to it. Just got sloppy here in the past few months, hence the cycle..
I know, need some refining. This is why I'm here..

Thanks..

Comments above in bold. Honestly I think it's a pretty poor diet as is. Way too many shakes, white carbs, etc. Implement the changes I made above and I think you will have a very solid diet. If you want to take it any further, i'd need to see macros for each meal.

[stang1]

gbrice: thanks for the suggestions. Thay are well received!

[stang1]

gbrice: thanks for the suggestions. Thay are well received!

one more for you.. currently at 22%BF and have been instructed to drop it a bit before 1st cycle ever with Test E or CYP alone..

Currently:
6am: Protein Shake 23g (non-fat milk)
9am: 6 egg whites or 1 cup 2% cottage cheese
12pm: grilled chicken breast on whole wheat fat bread (100cals)
3:30: pre-workout shake (NO)
5:30: post-workout shake 23g (Whey w/ non-fat milk
6:30: more chicken breast (either on flat bread with tomatoe/lettuce) or veggies.
9pm: Casein shake

Workout 4 days per week (1.5 hour) with 15 mins cardio to end. Eat like crap on the weekends!

[gbrice75]

one more for you.. currently at 22%BF and have been instructed to drop it a bit before 1st cycle ever with Test E or CYP alone..

I would drop it ALOT. I ran a cycle at 15% bodyfat and wasn't thrilled with the results. I won't run one again unless i'm 10% or less

Currently:
6am: Protein Shake 23g (non-fat milk)

Ok to have a shake first thing in the morning for some quick protein, but that can't be it. Add 1/2 cup oats at the very least. A couple of eggs would be nice too

9am: 6 egg whites or 1 cup 2% cottage cheese

Keep the egg whites if you want, and add a complex carb. Or drop the egg whites and do another lean protein (meat) source

12pm: grilled chicken breast on whole wheat fat bread (100cals)

Bread isn't the greatest cleanest carb source, but if you MUST use it, try and find something like Ezekeil bread

3:30: pre-workout shake (NO)

You already know my answer to this - drop it and do a lean protein + complex carb

5:30: post-workout shake 23g (Whey w/ non-fat milk

Add 1/2 cup oats

6:30: more chicken breast (either on flat bread with tomatoe/lettuce) or veggies.

Not OR veggies, DEFINITELY veggies! In fact, get more veggies in other meals, you don't have enough. Add a tbsp of olive oil or 1 oz of your favorite nuts, or 1/2 small avacado - some healthy fat source

9pm: Casein shake

Add 1tbsp natty PB to further slow protein absorption

Workout 4 days per week (1.5 hour) with 15 mins cardio to end. Eat like crap on the weekends!

I'm in a bad rut on the weekends right now too. Doesn't mean I can't give you good advice though. A bad weekend of eating can negate an ENTIRE week of strict dieting, without you even feeling it! Think about it: let's say you are at a 500 calorie/day deficit during the week. That's 2,500 calories. Now the weekend comes around, you eat like shit the entire weekend - you better believe you're going to eat 2500 calories surplus, and THENSOME most likely.

Point is, feel free to have a cheat meal, but going crazy all weekend will cause you to break even at best.

[stang1]

gbrice75: made it to the grocers over the weekend and after one last blowout weekend, have put the new diet into place. Here is what day one looks like (I wont post everyday, just wanted to give you an idea and see if any further refining is needed):

6:30: Protein Shake (Whey 23g) w/ non-fat milk, 1/2 cup steel cut oats

9:30: 6 egg whites, 1/2 cup steel cut oats

12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice

3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)

3:45: Pre workout shake (I still would like to keep this as I feel the pump I get from the N.O.) The brand I use has no fillers so its bacically just the Arginine, Creatin Mono and Caffeine.

5:30: Post workout shake (Whey 56g/ 2 scoops) with 2% milk, 1/2 cup oats
Question here: I bought steel cut oats, how can I add this to the shake? Also, should I stick to the non-fat milk?

6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado

9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter

As you can see, got a good deal on some chicken but will change out to talapia, turkey, lean ground beef. Will also rotating between brown rice and sweet potatoe.

I also bought some zuchini and squash that I plan on coooking with extra virgin olive oil with onions to include with dinner.

This is my meal plan to lean before the cycle. Still working out intensively 4 days with cardio right after. Let me know what you think...Thanks..

[gbrice75]

gbrice75: made it to the grocers over the weekend and after one last blowout weekend, have put the new diet into place. Here is what day one looks like (I wont post everyday, just wanted to give you an idea and see if any further refining is needed):

6:30: Protein Shake (Whey 23g) w/ non-fat milk, 1/2 cup steel cut oats

9:30: 6 egg whites, 1/2 cup steel cut oats

Add a couple whole eggs

12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice

3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)

3:45: Pre workout shake (I still would like to keep this as I feel the pump I get from the N.O.) The brand I use has no fillers so its bacically just the Arginine, Creatin Mono and Caffeine.

no problem

5:30: Post workout shake (Whey 56g/ 2 scoops) with 2% milk, 1/2 cup oats
Question here: I bought steel cut oats, how can I add this to the shake? Also, should I stick to the non-fat milk?

I just dump the oats raw right into the shake and chew em up. If they're tough to eat, you can get rolled oats instead. Definitely stick to the non-fat milk - the fat will slow protein absorption, bad idea especially PWO

6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado

Nice meal!

9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter

I wouldn't do the milk before bed, but it's not the worst thing in the world

As you can see, got a good deal on some chicken but will change out to talapia, turkey, lean ground beef. Will also rotating between brown rice and sweet potatoe.

I also bought some zuchini and squash that I plan on coooking with extra virgin olive oil with onions to include with dinner.

This is my meal plan to lean before the cycle. Still working out intensively 4 days with cardio right after. Let me know what you think...Thanks..

Looking much better bro. I made a few changes in bold, but overall good job. Would like to see macros though

[stang1]

Is there a website to get macros on foods?
The raw veggies dont have any lables..

[gbrice75]

calorieking.com, fitday.com, livestrong.com are all good

[MR-FQ320]

Is there a website to get macros on foods?
The raw veggies dont have any lables..

Fitnesspal.com to name one of a few

[stang1]

Thanks guys, Ill get the macros over this week. I have been checking BF% on the home scale and have been low 20's. Just checked with a caliper that someone at work brought in and it was 16.3%. Are the digital scales that crappy? Hoping so..

[swamp88]

I have found the scales to be off. I always stick with the caliper to get a good check.

[gbrice75]

Thanks guys, Ill get the macros over this week. I have been checking BF% on the home scale and have been low 20's. Just checked with a caliper that someone at work brought in and it was 16.3%. Are the digital scales that crappy? Hoping so..

I hate those scales. I wasted $80 on one and it told me I was 20% which I know wasn't true. At the time I was read with calipers at 12%, so something was WAY off.

[stang1]

Looking much better bro. I made a few changes in bold, but overall good job. Would like to see macros though

gbrice: got the macros for you brother.. (I added 2 whole eggs to my 6:30 meal as advised)

6:30: 54.3g pro / 70.5g carb / 19.5g fat = 677 calories

9:30: 31.6g pro /55.2g carb / 5.6g fat = 402 calories

12:30: 41.6g pro / 50.8g carb / 8g fat = 427 calories

3:00: 43.1g pro / 30g carb / 5.1g fat = 346 calories

Post work out shake 5:30: 64.7g pro / 72.3g carb / 11.4g fat = 560 calories

6:00: 39.5g pro / 18.3g carb / 25.9g fat = 445 calories

9:00: 36.2g pro / 18.3g carb / 10.4g fat = 311 calories

Total for the day: (these refelct day one meal as posted yesterday)
311g protein
315.4g carb
85.9g fat
3168 calories

I checked BF% on the caliper (FatTrack II) and came up with roughly 16%. My immediate goal is to lower BF% in prep for 1st cycle ever, while keeping current muscle mass.

I really appreciate you taking the time to review this.
BTW: had to crunch through the oats in the PostW shake, not bad though..

[stang1]

FYI..
BMR =2250.45
Daliy Caloric = 3488.2
(Harris Benedict Equation)

[gbrice75]

gbrice: got the macros for you brother.. (I added 2 whole eggs to my 6:30 meal as advised)

6:30: 54.3g pro / 70.5g carb / 19.5g fat = 677 calories

9:30: 31.6g pro /55.2g carb / 5.6g fat = 402 calories

12:30: 41.6g pro / 50.8g carb / 8g fat = 427 calories

3:00: 43.1g pro / 30g carb / 5.1g fat = 346 calories

Post work out shake 5:30: 64.7g pro / 72.3g carb / 11.4g fat = 560 calories

6:00: 39.5g pro / 18.3g carb / 25.9g fat = 445 calories

9:00: 36.2g pro / 18.3g carb / 10.4g fat = 311 calories

Total for the day: (these refelct day one meal as posted yesterday)
311g protein
315.4g carb
85.9g fat
3168 calories

I checked BF% on the caliper (FatTrack II) and came up with roughly 16%. My immediate goal is to lower BF% in prep for 1st cycle ever, while keeping current muscle mass.

I really appreciate you taking the time to review this.
BTW: had to crunch through the oats in the PostW shake, not bad though..

Looks pretty good brotha, but fat is a bit high in meal 1 IMO. Probably from the eggs you added, lol! Sorry man, I know how hard it can be to try and get all the right foods in and still balance your macros.

Looks like you changed this meal completely though? Adding 2 eggs to the food you already posted won't yield you an additional 17g fat (1/2 cup oats is 2.5g, so i'm going based off of that).

If possible repost the diet itself and include the macros after each meal. Sorry to be a pain with this, but want to make sure we get it right.

[stang1]

No problem..
calorieking states 2.5g protein for 1/4 cup, I have 1/2 cup = 5g correct??

6:30: Protein Shake (Whey 23g) w/ non-fat milk, 2 whole hard boiled eggs, 1/2 cup steel cut oats
54.3g pro / 70.5g carb / 19.5g fat = 677 calories

9:30: 6 egg whites, 1/2 cup steel cut oats
31.6g pro / 55.2g carb / 5.6g fat = 402 calories

12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice
41.6g pro / 50.8g carb / 8g fat = 427 calories

3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)
43.1g pro / 30g carb / 5.1g fat = 346 calories

5:30: Post workout shake (Whey 56g/ 2 scoops) w/ non-fat milk, 1/2 cup oats
64.7g pro / 72.3g barb / 11.4g fat = 560 calories

6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado
39.5g pro / 18.3g carb / 25.9g fat = 445 calories

9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter
36.2g pro / 18.3g carb / 10.4g fat = 311 calories

Total for the day:
311g protein
315.4g carb
85.9g fat
3168 calories

[gbrice75]

No problem..
calorieking states 2.5g protein for 1/4 cup, I have 1/2 cup = 5g correct??

Any oats i've seen are 2.5g fat per 1/2 cup dry. Definitely check macros on this meal. Also, even if it were 5g, 2 whole eggs doesn't add 14.5g fat - or does your shake also have some fat in it and that's why?

6:30: Protein Shake (Whey 23g) w/ non-fat milk, 2 whole hard boiled eggs, 1/2 cup steel cut oats
54.3g pro / 70.5g carb / 19.5g fat = 677 calories

See above about checking macros

9:30: 6 egg whites, 1/2 cup steel cut oats
31.6g pro / 55.2g carb / 5.6g fat = 402 calories

Check fat macro.

12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice
41.6g pro / 50.8g carb / 8g fat = 427 calories

3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)
43.1g pro / 30g carb / 5.1g fat = 346 calories

5:30: Post workout shake (Whey 56g/ 2 scoops) w/ non-fat milk, 1/2 cup oats
64.7g pro / 72.3g barb / 11.4g fat = 560 calories

6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado
39.5g pro / 18.3g carb / 25.9g fat = 445 calories

9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter
36.2g pro / 18.3g carb / 10.4g fat = 311 calories

I'd still drop the milk here

Total for the day:
311g protein
315.4g carb
85.9g fat
3168 calories

Looking very good and clean bro. Check the few comments in BOLD

[stang1]

Not sure if I'm breaking the rules by dropping names, but the Whey is by E.A.S, oats by McCann (I'll delete it if needed)
Whey: 1 scoop= 23g pro /3g carb/ 2.5 fat = 130 cal w/o milk
The eggs on calorieking (hard bolied)= 6.3g pro/ .6g carb / 5.3g fat
The eggs (2each) add 10.6g fat + 2.5 from the whey powder = 13.1g fat, then we add in the non-fat milk @ 1.4g fat
Dont get me wrong, not arguing with you here. I might be mistaken, you are the expert.

Also, if no milk with casein, then just water??

[stang1]

I rechecked the oats and you are right 2.5g fat per 1/4 cup (1 serving).
Is this dry??
I may be adding it up wrong for 1/2 cup prepared...

[gbrice75]

Not sure if I'm breaking the rules by dropping names, but the Whey is by E.A.S, oats by McCann (I'll delete it if needed)
Whey: 1 scoop= 23g pro /3g carb/ 2.5 fat = 130 cal w/o milk
The eggs on calorieking (hard bolied)= 6.3g pro/ .6g carb / 5.3g fat
The eggs (2each) add 10.6g fat + 2.5 from the whey powder = 13.1g fat, then we add in the non-fat milk @ 1.4g fat
Dont get me wrong, not arguing with you here. I might be mistaken, you are the expert.

Also, if no milk with casein, then just water??

LoL how the fvck does non-fat milk have any fat? Personally I go with what's on the label whenever possible, and only rely on websites for meats and things I can't get a label for. The sites are often wrong and have too much conflicting info IMO.

Yes, water with Casein. Do you use ON brand? It mixes thick as hell with water, no need for milk IMO.

[stang1]

HAH!! Damn good question on the milk! I should have picked that up when I wrote it down from the website, my bad..
I'll check the label when I get home..

Casein is by ON and I love it (vanilla). The natty peanut butter is a real treat as well, thanks for that one.

Do I need to correct and re-post macros?

Thanks again for all your helpful info.

Got a new one here for you...
at 16% BF, I hear I'm not ready for a cycle. But could I start one in two weeks and keep the same diet and still shed BF%?? Just anxoius that's all..

[gbrice75]

HAH!! Damn good question on the milk! I should have picked that up when I wrote it down from the website, my bad..
I'll check the label when I get home..

Casein is by ON and I love it (vanilla). The natty peanut butter is a real treat as well, thanks for that one.

Do I need to correct and re-post macros?

Thanks again for all your helpful info.

Got a new one here for you...
at 16% BF, I hear I'm not ready for a cycle. But could I start one in two weeks and keep the same diet and still shed BF%?? Just anxoius that's all..

Nah, you don't need to repost. I use the ON vanilla Casein as well, and love it too! It's really good with water (unlike their whey IMO) - if you like it really thick, just use a bit less water then you do now with milk.

As for bodyfat, I was anxious too when I was at 15% and regret doing it now - results weren't great and I should have waited.

I would say get to 10% first, and then you'll REALLY be ready. What kind of cycle are you planning to run, a bulking cycle? If so, you don't want to be concerned with shedding bodyfat during the cycle.

[stang1]

I have been getting some info from the guru's over on the PCT side of the forum. Was thinking of just a winny only cycle, then did some research (after ordering). Got rid of the winny at cost and placed an order for Test E, as this was proven best for first timers. Going to run 2 amps per week, Mon/Thurs (500mg) for 8 weeks, then PCT 10-14 days after last pin and hope for the best. I have a buddy who works at a lab and was going to get blood work before/ after.

Not looking to get super jacked but build a bit more muscle and try my best to keep most of it through diet, while keeping BF% low. Needless to say, I will be bothering you yet still..

[gbrice75]

I'd personally run it longer, at least 10 weeks. I started to notice obvious changes around the 7 week mark right up until the end (I ran 12 weeks). I know there are plenty of people who start seeing results around week 3 or 4, and obviously the guys over in that section know more than I do, just letting you know my experience.

No bother at all bro!

[stang1]

Thanks again for the advice. I can personally guarantee it was not for nothing. Should I decide to start the cycle in two weeks, based on my goals, could I continue the same diet and ust start eating two chicken breasts (doubling protein)?

[gbrice75]

It's not just about protein bro, it's about the entire diet, eating above maintenance, eating the right foods at the right times, etc. If you're going to run a test cycle, I would say start at 500 above maintenance and see how that goes for a few weeks.

[stang1]

I figured as much, doubling protein sounded too easy. If there is one thing I have learned so far is that nothing is simple. I have much learning to do yet. I'm going to run the new diet you helped me put together for a month and see what results I can get natural. Would you mind if I chimed back for some fine tuning of the diet once more for the cycle?
You have been a great help. Thanks for your patience with me!